Warm Up: 3 rounds: 
With a running clock 20 seconds each move: 
Step up; air squat; knee to elbow (standing) 
plank shoulder tap; push up; Hollow hold

Performance:  Push Press 5,5,5,5+ 

Fitness: 
3 x 8 lateral db raise 
superset w/ 
20 Bench Dips

Performance/Fitness 
20 Min AMRAP 
1st 10 minutes 
200m Ski  
10 DB Power Cleans or hammer curls
10 Box Jumps or Lateral overs 

2nd 10 minutes 
200m Row  
10 db snatches 
10 box step up
No between rounds 
Score = total rounds completed